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14 nutrients to lose weight

Just as the amount of calories and nutrients in each food is different; its effects on hunger, hormones and calorie burning are also different. Because its components are involved in different metabolic pathways in the body, leading to different effects. In scientific studies, foods that will contribute to weight loss are listed as follows.

They are nutrients that prolong the satiety process with high fiber and protein content. It also contains a type of carbohydrate called resistant starch. In this way, it can be useful in terms of weight loss. Lentils, dried beans, red beans and chickpeas are included in this group. It is important to use a small amount of oil in the process of cooking legumes.


Dairy products are protein-rich foods. In addition, the calcium mineral they contain supports weakening. Cheese, which is one of these products, contains much less carbohydrates and calories than milk and yogurt, while it contains more protein. Curd cheese, cheese types such as sediment, are less caloric and satisfying than others because they help to lose weight.


This fruit, which is also high in water along with fat content, is not as caloric as thought. Avocado stands out as a very satisfying and slimming nutrient when put in salads.


It is a food that has long been popular for slimming. Natural apple cider vinegar stabilizes blood sugar and increases the feeling of saturation. Consuming apple cider vinegar regularly for a long time has positive health effects. You can add it to your salad...


Hazelnut, which is one of the foods that is usually approached cautiously due to the amount of fat it contains, can be extremely useful when consumed in the appropriate amount. It supports metabolism thanks to the fiber and healthy fats it contains.


Fatty fish, such as salmon, are important sources of protein because they contain Omega 3. Salmon is a fish that has relatively fewer calories and stays full for a long time than other species. Research shows that salmon consumption is effective in preventing obesity, metabolic diseases and inflammatory conditions.


Broccoli, cauliflower, cabbage and Brussels sprouts are among these vegetables. Fiber ratio is high. It has more and higher quality protein content than other vegetables. Cabbage helps to weaken with these properties.


It has been proven that some increase in protein sources in dietary content reduces night hungry by half. This, in turn, makes meat a nutrient that helps to weaken. Meat consumption is recommended 3-4 times a week, but it is important that people with chronic diseases such as heart and liver consult their doctor, especially about red meat.


It is very useful for people who do not have a problem with blood sugar to consume potatoes prepared with appropriate cooking methods. A potato is a vegetable that can be consumed instead of bread during a meal. A thin slice of bread is equivalent to a palm-sized potato.


It has been proven by research that consuming vegetables by making soup instead of consuming them solid; it reduces the calories taken and extends the satiety period.


Eggs contain high quality protein and healthy fats. It helps to weaken by giving a feeling of satiety for a long time.


Green leafy yesilegs are fibrous and very low in calories. However, it has healthy carbohydrates. It helps to burn fat, especially with the calcium they contain. By increasing the volume of the food made, along with these foods that do not increase the calories, it is possible to lose weight by being full.


Yogurt is a probiotic food that is very important for our intestinal health. A healthy intestinal system prevents obesity, helps break leptin and insulin resistance, protects against infections. Half-fat or low-fat yoghurts should be preferred to reduce total fat consumption after 2 years.


Chia seeds are decidedly among the most nutritious foods in the world. This nutrient, which contains 11 grams of fiber in one serving, is gut-friendly. Because the amount of water it can trap in it is excessive, it swells in the stomach when consumed, allowing the feeling of saturation to occur more quickly and be maintained for a long time.

Bonus: 7 recommendations for the last 3 weight diets


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